Why you don't need 8 glasses of water a day | Body Stuff with Dr. Jen Gunter | TED

Transcriber:

You know that whole thing about drinking eight glasses of water a day?

Prevoditelj: Magdalena Željeznjak Recezent: Sanja Srbljnović Čuček

Znate kako bismo trebali popiti osam čaša vode na dan?

Sorry to have to tell you this, but it's a myth.

Nažalost, to je samo mit.

It won't make your skin brighter,

Od toga vam koža neće biti sjajnija,

it won't make you feel clearheaded,

nećete se osjećati bistrije,

it won't make you feel more energetic.

ni kao da imate više energije.

It might, however, make you have to pee a lot.

Doduše, može pojačati vašu potrebu za mokrenjem.

(Music)

(Glazba)

[Body Stuff with Dr. Jen Gunter]

[Sve o tijelu s dr. Jen Gunter]

(Music)

(Glazba)

Mnogi ljudi ne razumiju biologiju koja pokreće njihova tijela.

Many people don't understand the biology behind their bodies.

There's a lot of misinformation out there.

Postoji mnogo dezinformacija.

But the truth is that when you understand how your systems function,

Istina je da čim razumijete kako vaš sustav funkcionira,

you're able to make better decisions.

možete donositi bolje odluke.

You're not as prone to fall for hype or pseudoscience.

Niste toliko skloni vjerovati trendovima ili pseudoznanosti.

You'll feel empowered to understand what's really going on.

Ohrabrit će vas činjenica da znate što se zapravo događa.

One myth that really bugs me

Jedan od mitova koji mi zaista smeta

is the idea that you need eight glasses of water a day.

jest da nam treba osam čaša vode na dan.

Honestly, it's pretty shocking how ingrained it is.

Iskreno, šokirana sam koliko je to uvriježeno.

You hear it on TV, you see it in articles.

Slušamo o tome na televiziji i čitamo u člancima.

But like I said, it's nonsense.

Ali, kao što sam rekla, to je glupost.

For the most part,

Uglavnom će vam

your body will tell you when you need to drink water,

vaše tijelo poručiti kad treba vode,

because you've got these wonderful, amazing, undervalued things --

jer posjedujete te divne, krasne, nedovoljno cijenjene --

bubrege.

kidneys.

Kidneys are the bean-shaped organs located to either side of your spine,

Bubrezi su organi nalik grahu i nalaze se s obje strane kralježnice,

right below your ribs.

upravo ispod rebara.

They're often thought of as a filter or a waste-removal system,

Često se smatraju filterom ili sustavom za izbacivanje otpadnih tvari,

but that doesn't do the kidneys justice.

ali bubrezi su više od toga.

Your body is an environment where everything, fluid and chemicals,

Vaše je tijelo sustav u kojem sve, tekućine i kemijski sastav,

needs to be in a delicate balance.

mora biti u finoj ravnoteži.

The kidneys do a lot of the heavy lifting when it comes to this balance.

Bubrezi su zaslužni za mnogo toga kad je riječ o održavanju te ravnoteže.

Every day, blood in your body passes through the kidneys.

Svakog dana krv u vašem tijelu prolazi kroz bubrege.

What you eat, drink, the temperature around you,

Što jedete i pijete, temperatura zraka,

how much you exercise --

koliko vježbate --

all of this affects what's going on with your body.

sve to utječe na zbivanja u vašem tijelu.

Your kidneys, along with your nervous system and various hormones,

Vaši bubrezi, kao i živčani sustav i razni hormoni,

are constantly watching many gauges

neprestano motre razne udjele

and making adjustments about fluid, salt and levels of other substances

te prilagođavaju količinu tekućine, soli i ostalih tvari

in real time.

u stvarnom vremenu.

They do this with about one million tiny structures called nephrons.

To čine pomoću otprilike jednog milijuna sićušnih struktura nazvanih nefroni.

These nephrons are kind of like workers on a conveyor belt,

Ti nefroni su poput radnika na tvorničkoj traci,

actively adding things and taking things away,

koji neprestano nešto dodaju i uklanjaju,

things like sodium, glucose or sugar, calcium, amino acids and water,

tvari poput natrija, glukoze ili šećera, kalcija, aminokiselina i vode,

to make sure the body maintains homeostasis, or balance.

kako bi tijelo održalo homeostazu, ili ravnotežu.

If levels of anything get too high or too low,

Ako je količina bilo čega previsoka ili preniska,

then that can be harmful.

to može biti štetno.

And it is the job of the kidneys

Zadaća je bubrega

to keep the levels of many of these substances in the just-right zone.

da održe količinu mnogih tvari baš onakvom kakva treba biti.

Substances that aren't needed leave the kidney

Tvari koje nisu potrebne izlučuju se iz bubrega

and head to the bladder,

i odlaze u mjehur,

where you excrete them in the form of urine.

odakle ih izbacite u obliku mokraće.

So where do eight glasses of water a day fit in?

Gdje onda strpati tih osam čaša vode na dan?

They don't.

Nigdje.

Noticed that I did not say

Uočite kako nisam navela

that the kidney function is improved with excess water.

da se rad bubrega pospješuje viškom vode.

Imagine that you're sweating a lot,

Zamislite da se pojačano znojite,

so you're losing water from your blood.

dakle, gubite vodu iz krvi.

The kidneys know your blood volume is dropping ever so slightly

Bubrezi znaju da vam količina krvi blago opada

and that your blood is getting ever so slightly saltier.

i da krv postepeno postaje slanijom.

They compensate by absorbing more water back into the blood,

To nadoknađuju ponovnim upijanjem veće količine vode natrag u krv,

making the urine more concentrated.

zbog čega je mokraća koncentriranija.

If the kidneys sense enough fluid can't be reabsorbed from the urine,

Ako bubrezi osjete da nema dovoljno tekućine u mokraći,

you're signaled to drink, meaning you get thirsty.

signaliziraju vam da pijete, odnosno postajete žedni.

If you don't have fluid available,

Ako nemate tekućine na raspolaganju,

the thirst message gets stronger and stronger.

signal o žeđi postupno se pojačava.

A person facing real dehydration won't be unsure if they need water.

Osoba suočena s dehidracijom neće se pitati treba li joj zaista voda.

They'll do whatever they need to get it.

Učinit će sve što može da do nje dođe.

It's one of our most basic instincts

To je jedan od naših osnovnih instinkata

that's evolved over a very long time,

koji se dugo razvijao,

in environments where clean water

u okruženju u kojem pitka voda

wasn't nearly as readily available as it is today.

nije bila lako dostupna kao danas.

So thanks to your kidneys,

Zahvaljujući bubrezima,

your body is really good at maintaining hydration.

vaše je tijelo zaista dobro u očuvanju hidratacije.

But if you stop counting eight glasses of water a day,

Ali ako prestanete piti osam čaša vode na dan,

how much should you be drinking?

koliko ih onda trebate popiti?

The answer is simple:

Odgovor je jednostavan:

there is no should.

ne postoji pravilo.

When you feel thirsty, drink some water.

Kad ste žedni, popijte vode.

You can trust your body.

Možete vjerovati svojem tijelu.

Unless you have kidney stones or are elderly --

Osim ako imate bubrežne kamence ili ste stariji --

sometimes, our messaging systems get a little worn with age --

naši sustavi za signalizaciju mogu oslabiti kroz godine --

or your doctor has told you otherwise,

ili vam je doktor savjetovao drugačije,

constantly monitoring how much water you drink

neprestano motriti koliko vode pijete

is not really necessary.

zaista nije potrebno.

Here's a point that's often missed:

Pritom se često zaboravlja

every single thing you consume contains water.

da sve što konzumirate sadržava vodu.

Your morning coffee has water, so does your breakfast.

Vaša jutarnja kava, kao i vaš doručak.

And that snack -- an apple, an orange, a glass of juice, a granola bar --

Čak i užina -- jabuka, naranča, čaša soka, granola pločica --

just like you, they're made of water too.

baš kao i vi, te su stvari sačinjene od vode.

So as long as you're listening to your body's internal sense of thirst,

Sve dok slušate svoj unutarnji osjećaj žeđi,

there's really no need to be counting those eight glasses.

nema potrebe da brojite tih osam čaša.